March 14, 2008

Kinda starting over. Back is better, but not perfect.

Warmup: 5 mins elliptical

Squat
45x5
95x5
135x5
185x3
2x5 @ 275

Press
45x5
65x5
85x5
2x5 @ 105

Row
45x5
95x5
135x5
2x5 @ 185

Week 7, #13

Powerhouse Gym (Energy Fitness)
2:00pm - 3:00pm

Warmup: 5 mins stationary bike

Squat
BWx5,5
45x5
95x5
135x5
185x3
225x1
3x5 @ 295

Press
45x5
65x5
95x1
3x5 @ 115

Row
45x5
95x5
135x5
185x1
3x5 @ 200

Stretching

Leg felt good, did some extra stretching at the end.

Week 5, #11

Powerhouse Gym (Energy Fitness)
3:00pm - 3:45PM

Warmup: 5 mins elliptical

Squat
45x5
95x5
135x5
185x5
225x1
3x5 @ 285

Press
45x5
65x5
95x1
3x5 @ 110

Row
45x5
95x5
135x5
3x5 @ 195

A festival of stupid in the gym today. I've never seen anything quite like it.

Week 5, #9

Powerhouse Gym (Energy Fitness)
3:00PM - 3:50PM

Warmup: 5 mins elliptical

Squat
45x5
95x5
135x5
185x5
225x1
3x5 @ 275

Press
45x5
65x5
95x1
3x5 @ 105

Row
45x5
95x5
135x5
3x5 @ 185

Week 3, #7

Powerhouse Gym (Energy Fitness)
1:55PM - 2:40PM

Warmup: 5 mins elliptical

Squat
45x5
95x5
135x5
185x3
225x1
3x5 @ 270

Press
45x5
65x5
85x5
3x5 @ 105

Row
45x5
95x5
135x5
3x5 @ 185

Week 2, # 5

Powerhouse Gym (Energy Fitness)
3:35PM - 4:20PM

Warmup: 5 minse elliptical

Squat
45x5
95x5
135x5
185x3
225x1
3x5 @ 260

Press
45x5
65x5
85x1
3x5 @ 100

Row
45x5
95x5
135x5
3x5 @ 165

I really had to talk myself into going today. Glad I did - after a Zero Carb Rockstar, I felt great, and had a great session.

Week 2, #4

Powerhouse Gym (Energy Fitness)
1:55PM - 2:40PM

Warmup: 5 mins elliptical

Squat
45x5
95x5
135x5
185x3
225x1
3x5 @ 255

Bench Press
45x5
95x5
3x5 @ 155

Deadlift
135x5
225x5
295x5

Pulldown
2x10 @ 160

Week 1, #3

Powerhouse (Energy Fitness), Essex, MD
4:25PM - 5:00PM

Warmup: 5 mins elliptical

Squat
45x5
95x5
135x5
185x3
3x5 @ 245

Press
45x5
65x5
3x5 @ 95

Row
45x5
95x5
135x5
3x5 @ 155

Week 1, #1

Powerhouse Gym, Essex (Energy Fitness)

warmup: 5 mins elliptical

Squat
455
955
135x5
185x5
3x5 @ 225

OH Press
45x5
65x5
3x5 @ 85

Row
45x5
95x5
3x5 @ 135

10 mins stretching

2:10 - 2:55 pm

War Nerve

Warmup: 5 mins elliptical

Squat
45x5
95x5
135x5
185x3
225x1
3x5 @ 255

OH press
45x5
65x5
85x5
3x5 @ 120

Bent row
45x5
95x5
135x5
3x5 @ 200

Black Friday

Warmup: 5 mins elliptical

Squat
45x5
95x5
135x5
185x3
3x5 @ 250

Bench Press
45x5
95x5
135x5
3x5 @ 195

Deadlift
135x5
185x5
225x5
285x5

Pullups
5,4,3,2

Get up, get out

Warmup: 5 mins elliptical

Squat
45x5
95x5
135x5
185x3
3x5 @ 245

Press
45x5
65x5
85x5
3x5 @ 115

Row
45x5
95x5
135x5
3x5 @ 195

Caught in a Mosh

Warmup: 5 mins elliptical

Squat
45x5
95x5
135x5
185x2
3x5 @ 235

Press
45x5
65x5
85x5
3x5 @ 110

Row
45x5
95x5
135x5
3x5 @ 190

Another A

Warmup: 5 mins elliptical

Squat
45x5
95x5
135x5
185x1
3x5 @ 225

OH Press
45x5
65x5
85x5
3x5 @ 105

Bent Row
45x5
95x5
135x5
3x5 @ 185

Back to it (again)

Warmup: 5 mins elliptical

Squat
45x5
95x5
135x5
185x5
3x5 @ 225

OH Press
2x5 @ 45
65x5
3x5 @ 95

Row
45x5
135x5
3x5 @ 185

A

Warmup: 5 mins elliptical

Squat:
2x5 @ 45
95x5
135x5
185x3
3x5 @ 245

OH Press
3x5 @ 45
95x5
140x5,4,2

Bent Row
45x5
95x5
135x5
3x5 @ 210

45 degree back raise
3x10

13 Steps to Nowhere

Warmup: 5 mins elliptical

Squat
2x5 @ 45
95x5
135x5
185x2
3x5 @ 235

OH Press
2x5 @ 45
95x3
3x5@135

Bent Row
45x5
95x5
135x5
3x5 @ 205

Barbell Curl (for the pump and toning - hey, it's Friday)
45x8
65x8

45 Degree back raise
3x8, 1x6 (30 Reps in 4 sets)

20 minutes on treadmill. I hate treadmill.

Put 'er in gear, and get going

Workout A.

Warmup:
5 mins elliptical

Squat2x5 @ 45
95x5
135x5
185x3
3x5 @ 225

OH press
2x5 @ 45
95x5
135x5,4,4

Bent Row
45x5
95x5
135x5
3x5 @ 195

Pull down abs
2x20 @ 120

A:7. A good one.

Warmup: 5 mins elliptical

Squat
2x5 @45
95x5
135x5
185x3
225x5
245x5
255x5

Overhead Press
2x5 @ 45
95x5
135x5

Bent Row
45x5
95x5
135x5
185x5
225x5

Workout time: 4:00 - 4:40.

Felt great today after the week off (due to work and other shit getting in the way of training, which is very frustrating.) This session represents another phase of training, where I move from not working so hard to working to break PRs.

A:6

Warmup:
5 mins elliptical
bw squats

Squat
2x5 @ 45
2x5 @ 95
135x5
185x2
3x5 @ 210

OH Press
2x5 @ 45
95x3
3x5 @ 125

Bent Row
45x5
95x5
135x5
3x5 @ 185

Stretching

Workout Time: 3:25 - 4:15